What to eat to calm and upset the stomach?

December 25, 2025 •

4 min read

According to the Mayo Clinic, indigestion, or an upset stomach, affects many individuals occasionally and is often caused by lifestyle and dietary factors. Knowing what to eat to calm and upset the stomach is crucial for managing symptoms and promoting swift recovery. This guide offers insights into the best foods for soothing digestive discomfort and the most common culprits that can trigger or worsen symptoms.

Quick Summary

This guide explains the dietary strategies for soothing an irritated digestive system and avoiding foods that can cause further distress. It details beneficial foods like ginger, rice, and bananas, and outlines irritants such as spicy, fatty, and high-fiber items. Practical tips are also provided to help manage stomach discomfort effectively.

Key Points

Embrace Bland Foods: Stick to easy-to-digest items like bananas, plain rice, and toast, collectively known as the BRAT diet, to soothe your stomach and firm up stools.
Use Natural Remedies: Incorporate ginger and peppermint, often found in teas, to help alleviate nausea and relax the digestive muscles.
Stay Hydrated with Clear Fluids: Sip on water, clear broths, or oral rehydration solutions to prevent dehydration, especially after vomiting or diarrhea.
Avoid Common Irritants: Steer clear of fatty, fried, spicy, and acidic foods, along with caffeine, alcohol, and full-fat dairy, as they can trigger or worsen symptoms.
Practice Mindful Eating: Eat smaller, more frequent meals and chew your food thoroughly to reduce the workload on your digestive system and prevent bloating.
Recognize Persistent Symptoms: If discomfort lasts for more than a few days or includes severe symptoms like fever or blood in stool, it is important to seek medical attention.

Soothing the Upset Stomach: The Best Foods to Eat

When your digestive system is feeling sensitive, focusing on bland, easily digestible foods can make a significant difference. Known as the BRAT diet (Bananas, Rice, Applesauce, Toast), these foods are a cornerstone of recovery, but there are other beneficial options as well.

The BRAT Diet and Beyond

Bananas: These are rich in potassium, which helps replenish electrolytes lost during vomiting or diarrhea. Their soft texture and pectin content also help to calm the stomach and firm stools.
Plain White Rice: Unlike whole-grain rice, plain white rice is low in fiber and easy to digest, which can help bulk up stool.
Applesauce: A great source of pectin, applesauce can help calm the stomach and aid digestion. Opt for unsweetened varieties to avoid excess sugar.
Dry Toast or Plain Crackers: Bland, low-fat options like dry toast or saltine crackers can absorb excess stomach acid and are gentle on the digestive tract.
Plain Oatmeal: Plain, simple oatmeal offers soluble fiber that is easy to digest and can help reduce bloating.
Clear Broths: Broth-based soups provide essential hydration and nutrients without overwhelming the stomach.
Ginger: Known for its anti-nausea properties, ginger can be consumed as tea or in small, fresh slices to help ease indigestion.
Herbal Teas: Chamomile and peppermint teas can help relax the digestive muscles and ease inflammation.
Yogurt with Probiotics: For some, yogurt with live cultures can restore healthy gut bacteria and aid digestion. Choose low-fat, plain varieties and avoid if dairy is a trigger.

Offending Foods: What to Avoid

Just as certain foods can calm your stomach, others can act as irritants, exacerbating discomfort and slowing down recovery. Avoiding these items is key for managing symptoms effectively.

High-Fat and Fried Foods: These take longer to digest and can increase stomach acid production, leading to nausea and reflux.
Spicy Foods: Chili powder, hot sauces, and other spices can irritate the stomach lining and worsen cramps.
Dairy Products (especially full-fat): For many, particularly during illness, dairy can cause bloating, gas, and diarrhea. Lactose intolerance can also be a temporary issue.
Acidic Foods: Citrus fruits (oranges, lemons) and tomatoes can increase acidity, causing or worsening heartburn and acid reflux.
Caffeinated and Carbonated Beverages: Caffeine stimulates acid production, while fizzy drinks introduce gas into the digestive system, leading to bloating and discomfort.
Processed and Sugary Foods: These contain additives and high amounts of sugar that can disrupt gut bacteria and trigger digestive issues.
Raw and High-Fiber Vegetables: While normally healthy, some raw, fibrous vegetables like cabbage and broccoli can be difficult to digest when the stomach is sensitive, causing excess gas.

Comparison of Soothing vs. Irritating Foods


Food Type	Soothing Options	Why It Helps	Irritating Options	Why It Hurts
Starches	Plain White Rice, Dry Toast, Boiled Potatoes	Low-fiber, easy to digest, absorbs acid	Whole Grains, Heavily Buttered Toast	High fiber can be difficult to digest, fats cause acid production
Fruits	Bananas, Unsweetened Applesauce	Rich in potassium and pectin, soft and gentle	Citrus Fruits (Oranges, Lemons), Dried Fruits	High acidity can irritate stomach lining
Drinks	Herbal Tea (Ginger, Chamomile), Clear Broth	Calms nausea, relaxes muscles, hydrates	Caffeine (Coffee, Soda), Alcohol	Stimulates acid, irritates stomach lining, dehydrates
Protein	Plain, Baked Lean Chicken or Fish	Easy to digest source of protein	Fried or Fatty Meats	Heavy fats are difficult to break down
Dairy	Plain, Low-Fat Yogurt (with live cultures)	Reintroduces healthy gut bacteria	Full-Fat Milk, Cheese, Ice Cream	Can cause gas, bloating, and intolerance

Practical Steps to Manage an Upset Stomach

Beyond specific food choices, how you eat and other lifestyle factors can significantly influence your digestive comfort. By making a few simple adjustments, you can further aid your recovery.

Eating Habits

Smaller, Frequent Meals: Instead of three large meals, try eating five or six small ones throughout the day to put less strain on your digestive system.
Chew Thoroughly: Slower, more mindful eating aids in digestion and reduces the amount of air swallowed, which can cause bloating.
Stay Hydrated: Sip clear fluids like water or broth throughout the day to prevent dehydration, which can be a risk, especially with vomiting or diarrhea. Oral rehydration solutions are also an excellent option.

Other Remedies

Apply Heat: A heating pad on your abdomen can help relax tense stomach muscles and reduce cramping.
Avoid Lying Down: Remain upright for at least two hours after eating to help prevent acid reflux.
Manage Stress: High levels of anxiety and stress can worsen digestive issues. Incorporate relaxation techniques such as mindfulness or yoga into your routine.

Conclusion

Understanding what to eat to calm and upset the stomach is a powerful tool for managing your digestive health. By embracing bland, gentle foods like those in the BRAT diet, ginger, and broths, you can effectively soothe a troubled system. Simultaneously, by consciously avoiding irritants such as fatty, spicy, and acidic foods, you can prevent further discomfort. For most temporary issues, these dietary and lifestyle changes provide significant relief. If symptoms persist or worsen, consulting a healthcare professional is crucial to rule out more serious underlying conditions. By being mindful of your diet, you can support your body's natural healing process and regain digestive comfort.

Visit the Mayo Clinic for more information on indigestion symptoms and causes.

Frequently Asked Questions

For nausea, some of the most effective foods are bland items like saltine crackers, plain toast, and bananas. Ginger is also a well-known remedy for nausea and can be taken in tea, candy, or fresh slices.

Yes, many dairy products, especially full-fat varieties, can worsen an upset stomach. This is because they can be difficult to digest and may cause gas, bloating, and cramps, particularly if you are temporarily lactose intolerant.

It is best to avoid coffee, soda, and other caffeinated and carbonated beverages. Caffeine stimulates acid production, and carbonation can cause bloating, both of which can aggravate an already sensitive stomach.

Yes, the BRAT diet (Bananas, Rice, Applesauce, Toast) is still a commonly recommended approach for temporary relief of an upset stomach due to its blandness and ease of digestion. However, it should only be used short-term as it lacks vital nutrients for a balanced diet.

Sipping on clear fluids like water, clear broths, and oral electrolyte solutions is crucial. Avoid sugary sports drinks, which can be too high in sugar and may feed bad gut bacteria.

During a stomach upset, it is best to avoid most spices, as they can irritate the stomach lining. Instead of strong spices, rely on gentle, fresh herbs for flavor, or stick to completely bland foods.

Yes, psychological factors like anxiety and stress can contribute to or worsen functional indigestion. Managing stress through relaxation techniques can help improve digestive symptoms.